Announcements

Annual CRAWFISH BOIL! Saturday, June 1st! Starts after the Community WOD!

ASTROS GAME! Saturday, June 8th! Sign-up via email (was sent out March 7th)

CrossFit ReDefined – CrossFit

“Love must be sincere. Hate what is evil; cling to what is good. Be devoted to one another in love. Honor one another above yourselves.” ~ Romans 12:9-10

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Group Warm-Up

Warm-up (No Measure)

2x:

10 sky falls

10 kb goblet squats (1 kb)

10 high heel kb dead lifts (1 kb) 5 each leg

200m jog

Mobility

Warm-up (No Measure)

14 scorpions

14 crosses

9 roll backs (L/C/R)

Weightlifting

Deadlift (4×5 increasing)

Strategy + WOD

Metcon (AMRAP – Rounds and Reps)

9 min amrap:

14 thrusters

7 burpee box step ups

14 power cleans

7 box jumps

(95/65)

(24″/20″)

*cleans are from the ground each time.
Lets get uncomfotable!